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May 25th, 2018


REMINDER: There will be no Open Gym hours on Saturday 5/26. See you on Monday for Murph at 10am!

Strength: Deadlift

Conditioning:

21-15-9

Deadlift (185/125)

Toes-to-bar

Immediately into...

30-20-10

Dumbbell snatch (50/35)

Wall-balls (20/14)


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Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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Bedford VA, 24523

540-520-0059